Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have foods, herbs & spices with antiviral properties. Antiviral herbs have compounds that fight viral infections and boost our immune system. Antiviral foods and herbs examples ginger, garlic, oregano, thyme, mint, cinnamon, clove, echinacea, elderberry.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
✓ adds to shopping list
Sumac Roasted Cherry Tomatoes & Chickpeas
PREHEAT OVEN 400F | 200C. Line a sheet pan with parchment paper.
SLICE cherry tomatoes in half. DICE onion small and finely chop deseeded chillies.
ADD remaining ingredients and toss gently to combine. SPREAD on the sheet pan in an even layer.
ROAST 25-30 mins until chickpeas are golden, cherry tomatoes are & little jammy and garlic soft.
POP garlic out of skins by squeezing – OR serve immediately and pop your garlic as you eat your meal.
ADD vegetables diced similar size to chickpeas – eggplant, zucchini, bell pepper | capsicum.
USE large tomatoes diced instead of cherry; Roma tomatoes would be a great choice.
SWAP SUMAC for lemon pepper, smoked paprika + cumin, blackened spice, harissa or a middle eastern blend.
SWAP chickpeas for other canned beans like cannellini, kidney or pinto – cooking times may vary.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.